The Science Backed Benefits of Sauna Use and How to Maximise Them

Saunas have been an integral part of Scandinavian culture for centuries, particularly in Finland where they are considered a cornerstone of daily wellness. But beyond tradition and relaxation, sauna use is now increasingly recognised by modern science as a powerful health promoting practice. Research has linked regular sauna bathing to benefits across cardiovascular, respiratory, neurological, and psychological domains. In this article, I have included evidence from reputable studies on saunas, outline the key health benefits, and offer guidance on how to use saunas for maximum results.

Health Benefits of Sauna Use: What the Science Says

Cardiovascular Health and Longevity
Perhaps the most well documented benefit of sauna use is its positive impact on heart health. A landmark Finnish cohort study published in BMC Medicine followed over 1,600 middle aged adults for 15 years. It found that those who used saunas 4–7 times per week had a 50–60% lower risk of cardiovascular disease (CVD) mortality compared to those who used them just once weekly. The benefits were dose dependent, the more frequent the sauna use, the greater the protection.

Additionally, a comprehensive review published in Mayo Clinic Proceedings highlighted how sauna bathing improves vascular function, reduces arterial stiffness, lowers blood pressure, and supports autonomic nervous system balance. All these factors contribute to reduced risk of stroke, heart attacks, and sudden cardiac death.

Improved Respiratory Function
Saunas have been shown to temporarily improve lung function, particularly in people with asthma or chronic bronchitis. Sauna heat can act as a decongestant, dilate airways, and reduce inflammation in the lungs. According to the Mayo Clinic review, regular sauna users reported fewer colds, respiratory infections, and episodes of pneumonia.

Mental Health and Cognitive Protection
Frequent sauna bathing has also been associated with a 66% lower risk of dementia and Alzheimer’s disease, according to long term data from Finnish studies. This cognitive protection is believed to be driven by increased circulation to the brain, heat induced stress resilience, and possibly higher levels of brain derived neurotrophic factor (BDNF), which supports brain plasticity.

Mental wellbeing is another strong area of benefit. A recent Swedish survey of nearly 1,000 adults found that regular sauna users reported higher energy levels, better mood, reduced anxiety, improved sleep, and lower perceived stress.

Pain Relief and Muscle Recovery
Sauna therapy has been found to reduce musculoskeletal pain, particularly for conditions like arthritis, fibromyalgia, and chronic tension. Heat exposure helps relax muscles, dilate blood vessels, and stimulate endorphin release. These effects can be especially valuable for athletes recovering from intense physical exertion.

Possible Support for Hypertension
While the data on blood pressure effects is somewhat mixed, a 2025 meta-analysis found that sauna use may reduce diastolic blood pressure, especially in hypertensive or pre-hypertensive individuals. This effect may be modest but adds another layer of cardiovascular benefit.

Detoxification
The liver and kidneys are the body’s primary detoxification organs, responsible for filtering and eliminating the vast majority of harmful substances. Sauna use is not a replacement for healthy liver and kidney function. However, research has shown that sweating can assist the body’s natural detoxification pathways. Several studies have demonstrated that certain toxins, including heavy metals such as arsenic, cadmium, lead and mercury, as well as environmental chemicals like bisphenol A (BPA) and some phthalates, can be excreted in small amounts through sweat. While this contribution to detoxification is relatively modest compared to what the liver and kidneys manage, it suggests that regular sauna use may play a supportive role in reducing the body’s toxic burden, especially when combined with proper hydration and electrolyte balance.

How to Use a Sauna for Optimal Health Benefits

Frequency
To gain the most from sauna use, consistency and proper practice are key. Using a sauna 2-3 sessions per week has been shown to provide measurable cardiovascular and mental health benefits. However, 4-7 sessions per week are associated with the most significant reductions in cardiovascular and neurological disease risk. If you are new to sauna bathing, it is best to begin with one or two sessions per week and gradually build up as your body adapts.

Duration
The duration of each session also matters. For most people, spending 15 to 20 minutes per session offers a good balance of benefit and safety. Some studies suggest that longer sessions—30 minutes or more—can provide additional advantages, but these should be reserved for experienced users who are well accustomed to heat exposure.

Temperature
Sauna temperature will depend on the type of sauna being used. Traditional Finnish saunas typically operate at temperatures between 70 and 100°C (158–212°F), while infrared saunas function at a lower range of 45 to 60°C (113–140°F). Despite the lower heat, infrared saunas may offer comparable benefits and are often easier to tolerate, particularly for those with cardiovascular concerns. However, the traditional Scandinavian sauna is the most extensively studied, especially through long term research conducted in Finland.

Multi- level Saunas
Traditional multi-level saunas typically have several tiers of benches stacked vertically inside a rectangular or square room. This design allows users to choose their preferred heat intensity since the air temperature rises with height. The upper benches are hotter, while the lower ones are cooler. This flexibility is great for groups with varied heat preferences and for gradually acclimatising to the heat by moving between levels. It can also accommodate more people comfortably.

Personal Preference: Personally, I prefer the traditional feel and seating flexibility of multi-level saunas, over barrel saunas.

After Sauna Care
After your sauna session, it is important to cool down gradually. This could involve a cold shower, a bath, or even a plunge into cold water, a method commonly practised in Nordic countries. This helps stimulate circulation and support recovery. Hydration is essential, as the body loses significant fluids through sweating. Drinking plenty of water is crucial, and adding a pinch of sea salt can help to replenish electrolytes which aid in fluid balance and improve rehydration. This is the sea salt I use. After cooling down, allow yourself time to rest and relax, as this helps regulate the nervous system and supports overall recovery.

There are a few important considerations to keep in mind. Always listen to your body, and if you begin to feel dizzy, nauseous, or extremely fatigued, it’s important to exit the sauna immediately. Avoid alcohol and large meals before using the sauna, as these can place additional strain on the body. Finally, if you have any pre-existing cardiovascular conditions, are pregnant, or take medications that affect your blood pressure or ability to sweat, you should consult your doctor before beginning regular sauna use.

A Simple, Science Backed Habit for Whole Body Wellness

Sauna use is much more than a luxury, it’s a scientifically validated health practice with wide ranging benefits. From cardiovascular protection and improved mental clarity to reduced inflammation and better sleep, the evidence continues to mount in favour of making saunas a regular part of your wellness routine.

Whether you're using a traditional wood fired sauna or a modern infrared model, the key is consistency and listening to your body's signals. As more studies continue to explore this ancient practice, it’s becoming increasingly clear that the simple act of sitting in the heat is a powerful tool to support long term health and vitality.

References and Further Reading

Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events
Laukkanen J.A., Laukkanen T., Kunutsor S.K. (2018)
https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-018-1117-6

Sauna Bathing Is Associated With Reduced Risk of Dementia and Alzheimer’s Disease
Laukkanen J.A., et al. (2017)
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2594052

Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review
Hussain J., Cohen M. (2018) – Mayo Clinic Proceedings
https://www.mayoclinicproceedings.org/article/S0025-6196(18)30264-4/fulltext

Blood, Urine, and Sweat (BUS) Study: Monitoring and Elimination of Bioaccumulated Toxic Elements
Genuis S.J., Birkholz D. (2011) – Journal of Environmental and Public Health
https://www.hindawi.com/journals/jeph/2011/939406/

Sweat Facilitated Removal of BPA and Phthalates from the Body
Genuis S.J., et al. (2012) – Journal of Environmental and Public Health
https://www.hindawi.com/journals/jeph/2012/185731/